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  6. Vegetable vs. Kit Kat

Vegetable vs. Kit Kat — In-Depth Nutrition Comparison

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Summary of differences between Vegetable and Kit Kat

  • Vegetable has more Vitamin A RAE, Vitamin K, Fiber, and Manganese, however, Kit Kat is higher in Vitamin B12, Copper, Phosphorus, Calcium, and Vitamin B5.
  • Kit Kat covers your daily need of Saturated Fat 90% more than Vegetable.
  • Vegetable has 9 times more Vitamin A RAE than Kit Kat. While Vegetable has 214µg of Vitamin A RAE, Kit Kat has only 24µg.
  • Vegetable has less Saturated Fat.

These are the specific foods used in this comparison Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Candies, KIT KAT Wafer Bar.

Infographic

Vegetable vs Kit Kat infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vegetable
Vegetable
3
:
7
Kit Kat
Kit Kat
Contains less Sodium -35.2%
Contains more Zinc +444.4%
Contains more Manganese +279%
Contains more Calcium +400%
Contains more Iron +22%
Contains more Magnesium +68.2%
Contains more Phosphorus +164.7%
Contains more Potassium +36.7%
Contains more Copper +165.1%
Contains more Selenium +1566.7%
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Kit Kat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 38% 27% 58% 21% 8% 3% 74% 14% 28%
Contains less Sodium -35.2%
Contains more Zinc +444.4%
Contains more Manganese +279%
Contains more Calcium +400%
Contains more Iron +22%
Contains more Magnesium +68.2%
Contains more Phosphorus +164.7%
Contains more Potassium +36.7%
Contains more Copper +165.1%
Contains more Selenium +1566.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vegetable
Vegetable
7
:
4
Kit Kat
Kit Kat
Contains more Vitamin A +5180.2%
Contains more Vitamin E +11.8%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +70.2%
Contains more Vitamin B6 +270%
Contains more Folate +35.7%
Contains more Vitamin K +351.9%
Contains more Vitamin B1 +64.8%
Contains more Vitamin B2 +75%
Contains more Vitamin B5 +323.8%
Contains more Vitamin B12 +∞%
Vegetable
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
Kit Kat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 7% 0% 0% 30% 49% 10% 39% 5% 11% 70% 14%
Contains more Vitamin A +5180.2%
Contains more Vitamin E +11.8%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +70.2%
Contains more Vitamin B6 +270%
Contains more Folate +35.7%
Contains more Vitamin K +351.9%
Contains more Vitamin B1 +64.8%
Contains more Vitamin B2 +75%
Contains more Vitamin B5 +323.8%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Vegetable
Vegetable
1
:
4
Kit Kat
Kit Kat
Contains more Water +5006.1%
Contains more Protein +127.6%
Contains more Fats +17226.7%
Contains more Carbs +393.4%
Contains more Other +91%
Vegetable
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Kit Kat
7% 26% 65%
Protein: 6.51 g
Fats: 25.99 g
Carbs: 64.59 g
Water: 1.63 g
Other: 1.28 g
Contains more Water +5006.1%
Contains more Protein +127.6%
Contains more Fats +17226.7%
Contains more Carbs +393.4%
Contains more Other +91%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Vegetable
Vegetable
1
:
2
Kit Kat
Kit Kat
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +58340%
Contains more Polyunsaturated fat +1143.1%
Vegetable
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
Kit Kat
73% 24% 4%
Saturated Fat: 17.953 g
Monounsaturated Fat: 5.844 g
Polyunsaturated fat: 0.895 g
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +58340%
Contains more Polyunsaturated fat +1143.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Vegetable Kit Kat
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Vegetable Kit Kat Opinion
Net carbs 8.69g 63.59g Kit Kat
Protein 2.86g 6.51g Kit Kat
Fats 0.15g 25.99g Kit Kat
Carbs 13.09g 64.59g Kit Kat
Calories 65kcal 518kcal Kit Kat
Starch 10.6g Kit Kat
Fructose 0.2g Kit Kat
Sugar 3.12g 48.68g Vegetable
Fiber 4.4g 1g Vegetable
Calcium 25mg 125mg Kit Kat
Iron 0.82mg 1mg Kit Kat
Magnesium 22mg 37mg Kit Kat
Phosphorus 51mg 135mg Kit Kat
Potassium 169mg 231mg Kit Kat
Sodium 35mg 54mg Vegetable
Zinc 0.49mg 0.09mg Vegetable
Copper 0.083mg 0.22mg Kit Kat
Manganese 0.379mg 0.1mg Vegetable
Selenium 0.3µg 5µg Kit Kat
Vitamin A 4277IU 81IU Vegetable
Vitamin A RAE 214µg 24µg Vegetable
Vitamin E 0.38mg 0.34mg Vegetable
Vitamin C 3.2mg 0mg Vegetable
Vitamin B1 0.071mg 0.117mg Kit Kat
Vitamin B2 0.12mg 0.21mg Kit Kat
Vitamin B3 0.851mg 0.5mg Vegetable
Vitamin B5 0.151mg 0.64mg Kit Kat
Vitamin B6 0.074mg 0.02mg Vegetable
Folate 19µg 14µg Vegetable
Vitamin B12 0µg 0.56µg Kit Kat
Vitamin K 23.5µg 5.2µg Vegetable
Tryptophan 0.029mg 0.09mg Kit Kat
Threonine 0.115mg 0.19mg Kit Kat
Isoleucine 0.139mg 0.28mg Kit Kat
Leucine 0.19mg 0.52mg Kit Kat
Lysine 0.17mg 0.28mg Kit Kat
Methionine 0.034mg 0.16mg Kit Kat
Phenylalanine 0.12mg 0.27mg Kit Kat
Valine 0.149mg 0.36mg Kit Kat
Histidine 0.073mg 0.11mg Kit Kat
Cholesterol 0mg 11mg Vegetable
Trans Fat 0g 0.099g Vegetable
Saturated Fat 0.031g 17.953g Vegetable
Monounsaturated Fat 0.01g 5.844g Kit Kat
Polyunsaturated fat 0.072g 0.895g Kit Kat
Omega-3 - ALA 0.075g Kit Kat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vegetable Kit Kat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
36%
Vegetable
20%
Kit Kat
Minerals Daily Need Coverage Score
19%
Vegetable
30%
Kit Kat

Comparison summary

Which food is lower in Sugar?
Vegetable
Vegetable is lower in Sugar (difference - 45.56g)
Which food contains less Sodium?
Vegetable
Vegetable contains less Sodium (difference - 19mg)
Which food is lower in Cholesterol?
Vegetable
Vegetable is lower in Cholesterol (difference - 11mg)
Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 17.922g)
Which food is cheaper?
Vegetable
Vegetable is cheaper (difference - $2.5)
Which food is lower in glycemic index?
Kit Kat
Kit Kat is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Kit Kat
Kit Kat is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/nutrients
  2. Kit Kat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167992/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.